ANNOUNCEMENTS
🎉 CONGRATULATIONS to all the WHOLE30 finishers! On to the next phase!
🙌 BIG SHOUT OUT to all our HYROX athletes. What an accomplishment!
🎽 MERCH DROP!!! – New hats, tanks, and tees have dropped and you can order them up right here. Pre-sale ends Wednesday, June 11 so grab yours now and rep CFQ in style this summer. Pride shirts will be handed out at the Pride Workout on June 28, and your purchase counts as a donation toward the event—so gear up and give back!
PROGRAMMING
STRENGTH:
Back Squat:
For Load:
1 x 5 @ 84%
1 x 3 @ 89%
3 x 1 @ 94%
-then-
1 x 5 @ 84%
1 x 10 @ 74%
1 x 15 @ 64%
——NOTES——
Rest as needed building sets. May increase weight on the FINAL single if you feel good. Do not build to failure!
Limit rest to ONLY 1 minute on drop sets
CONDITIONING:
Each For Time:
Every 4:00 x 5 sets:
12 Burpees
15/12 Calorie Row
18 Kettlebell Swings
——NOTES——
RX Kettlebell: 70/53lb